20 Common Reasons Why You’re Not Losing Weight

When you lose weight, your body fights back.
You may be able to lose quite a lot of weight at first, without much effort.
However, weight loss may slow down or stop altogether after a while.
This article lists 20 common reasons why you’re not losing weight.
It also contains actionable tips on how to break through the plateau and get things moving again.

1. Maybe You Are Losing Without Realizing it

If you think you are experiencing a weight loss plateau, then you may not need to freak out just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does NOT mean that you are not losing fat.
Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you just recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and get your body fat percentage measured once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything.

2. You’re Not Keeping Track of What You’re Eating

Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t (1, 2).

3. You’re Not Eating Enough Protein

Protein is the single most important nutrient for losing weight.
Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking (3, 4, 5, 6, 7).
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others (8, 9).
If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day (10).
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain (11, 12, 13).

4. You’re Eating Too Many Calories

A large percentage of people who have trouble losing weight are simply eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount (14, 15, 16).
If you are not losing weight, then you should try weighing your foods and tracking your calories for a while.
Here are some helpful resources:

• Calorie calculator – Use this tool to figure out how many calories to eat.
• Calorie counters – This is a list of 5 free websites and apps that can help you keep track of your calorie and nutrient intake.

Tracking is also important if you’re trying to reach a certain nutrient goal, like getting 30% of your calories from protein. This can be impossible to achieve if you’re not tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest of your life. I personally just do it every few months for a few days at a time to get a “feel” for how much I should be eating.

5. You’re Not Eating Whole Foods

Food quality is just as important as quantity.
Eating healthy foods can improve your health and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.
Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible.

6. You’re Not Lifting Weights

One of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights.
This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising (17).
Lifting weights can also help prevent metabolic slowdown, and make sure that what is beneath the fat looks good (18).
You don’t want to lose a bunch of weight just to look “skinny-fat” underneath.

7. You’re Binge Eating (Even on Healthy Food)

Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.
This is a pretty big problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.
Even if something is healthy, the calories still count. Depending on the volume, just a single binge can often ruin an entire week’s worth of dieting.

8. You’re Not Doing Cardio

For some strange reason, cardio (as in running, jogging, swimming, etc) has gotten a bad rap in recent years.
However, it is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around the organs and causes disease (19, 20).

9. You’re Still Drinking Sugar

Sugary beverages are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods (21, 22).
This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like Vitaminwater – which are also loaded with sugar.
Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!

10. You’re Not Sleeping Well

Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively (23).

11. You’re Not Cutting Back on Carbohydrates

If you have a lot of weight to lose, and/or if you have metabolic problems like type 2 diabetes or pre-diabetes, then you may want to consider a low-carb diet.
In short-term studies, this type of diet has been shown to cause up to 2-3 times as much weight loss as the standard “low-fat” diet that is often recommended (24, 25).
Low-carb diets can also lead to improvements in many metabolic markers, such as triglycerides, HDL cholesterol and blood sugar, to name a few (26, 27, 28, 29).

12. You’re Eating Too Often

It is a myth that everyone should be eating many, small meals each day in order to boost metabolism and lose weight.
The studies actually show that meal frequency has little or no effect on fat burning or weight loss (30, 31).
It is also ridiculously inconvenient to be preparing and eating food all day. It makes healthy nutrition much more complicated.
There is even an incredibly effective weight loss method called intermittent fasting, which involves deliberately going without food for extended periods of time (15-24 hours or more). You can read about that here.

13. You’re Not Drinking Water

Drinking water can have benefits for weight loss.
In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight (32).
Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours (33, 34).

14. You’re Drinking Too Much Alcohol

If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary alcoholic beverages are very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
That being said, the studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain (35).

15. You’re Not Eating Mindfully

A technique called mindful eating may be one of the world’s most powerful weight loss tools.
It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough.
Numerous studies have shown that mindful eating can cause significant weight loss (36, 37) and reduce the frequency of binge eating (38, 39).
Here are some tips to eat more mindfully:

1. Eat with zero distractions, just you and your food – sitting down at a table.
2. Eat slowly and chew your food thoroughly. Try to be aware of the colors, smells, flavors and textures.
3. When you feel the satiety signals kick in, drink some water and stop eating.

16. You Have a Medical Condition That is Making Things Harder

There are some medical conditions that can drive weight gain and make it much harder to lose weight.
These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.
Certain medications can also make weight loss harder, or even cause weight gain.
If you think any of this applies to you, then speak to your doctor about your options.

17. You’re Addicted to Junk Food

According to a 2014 study, about 19.9% of people satisfy the criteria for food addiction (40).
People who have this problem use junk food in a similar way as drug addicts use drugs (41).
If you are addicted to junk food, then simply eating less or changing your diet can seem downright impossible. Get some help.

18. You’ve Been Starving Yourself For Too Long

It may not be a good idea to “diet” for too long.
If you’ve been losing weight for many months and you’ve hit a plateau, then perhaps you just need to take a break.
Up your calorie intake by a few hundred calories per day, sleep more and lift some weights with the goal of getting stronger and gaining a bit of muscle.
Aim to maintain your body fat levels for 1-2 months before you start trying to lose again.

19. Your Expectations Are Unrealistic

Weight loss is generally a much slower process than most people want.
Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1-2 pounds per week.
Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.
The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced using Photoshop – literally no one actually looks like this.
If you have already lost some weight and you feel good about yourself, but the scale doesn’t seem to want to budge any further, then perhaps you should start working on accepting your body the way it is.
At some point, your weight is going to reach a healthy set point where your body feels comfortable. Trying to go beyond that may not be worth the effort, and may even be impossible for you.

20. You’re Too Focused on “Dieting”

“Diets” almost never work in the long term. If anything, studies actually show that people who “diet” gain more weight over time (42).
Instead of approaching this from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.
Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.

Bananas: Good or Bad?

Bananas are among the world’s most popular fruit.
They are highly portable and easy to consume, making them a perfect on-the-go snack.
Bananas are also fairly nutritious, and contain high amounts of fiber and antioxidants.
However, many people have doubts about bananas due to their high sugar and carb content.
This article takes a detailed look at bananas and their health effects.

Bananas Contain Several Important Nutrients

Over 90% of the calories in bananas come from carbs.
As the banana ripens, the starch in it turns into sugar.
For this reason, unripe (green) bananas are high in starch and resistant starch, while ripe (yellow) bananas contain mostly sugar.
Bananas also contain a decent amount of fiber, and are very low in protein and fat.
Many different types of bananas exist, which causes the size and color to vary. A medium-sized (118 grams) banana contains about 105 calories.
A medium-sized banana also contains the following nutrients (1):

• Potassium: 9% of the RDI.
• Vitamin B6: 33% of the RDI.
• Vitamin C: 11% of the RDI.
• Magnesium: 8% of the RDI.
• Copper: 10% of the RDI.
• Manganese: 14% of the RDI.
• Fiber: 3.1 grams.

Bananas contain other beneficial plant compounds and antioxidants as well, including dopamine and catechin (2, 3).
For more details on the nutrients in bananas, this article contains everything you need to know.

Bottom Line: Bananas are a good source of several nutrients, including potassium, vitamin B6, vitamin C and fiber. They also contain various antioxidants and plant compounds.

Bananas are High in Fiber and Resistant Starch

Fiber refers to carbs that cannot be digested in the upper digestive system.
High fiber intake has been linked to many health benefits. Each banana contains about 3 grams, which makes them a good fiber source (1, 4).
Green or unripe bananas are rich in resistant starch, a type of indigestible carbohydrate that functions like fiber. The greener the banana is, the greater the content of resistant starch (5).
Resistant starch has been linked to several health benefits (6, 7, 8, 9, 10, 11, 12):

• Improved colon health.
• Increased feeling of fullness after meals.
• Reduced insulin resistance.
• Lower blood sugar levels after meals.

Pectin is another type of dietary fiber that is found in bananas. Pectin provides structural form to bananas, helping them keep their shape.
When bananas become overripe, enzymes start to break down the pectin and the fruit becomes soft and mushy (13).
Pectins may reduce appetite and moderate blood sugar levels after meals. They may also help protect against colon cancer (14, 15, 16, 17).

Bottom Line: Bananas are high in fiber. Unripe bananas are also rich in resistant starch and pectin, which can provide numerous health benefits.

How do Bananas Affect Weight Loss?

No study has investigated the effects of bananas on weight loss.

However, one study of obese, diabetic people investigated how unripe banana starch (high in resistant starch) affected body weight and insulin sensitivity.
They found that taking 24 grams of banana starch each day for 4 weeks caused weight loss of 2.6 lbs (1.2 kg), while also improving insulin sensitivity (18).
Other studies have also linked fruit consumption to weight loss. Fruit is high in fiber, and high fiber intake has been associated with lower body weight (19, 20, 21).
Moreover, resistant starch has received some attention recently as a weight loss friendly ingredient (22).
It may contribute to weight loss by increasing fullness and reducing appetite, thus helping people eat fewer calories (8, 23).
Although no studies have shown that bananas per se cause weight loss, they have several properties that should make them a weight loss friendly food.
That being said, bananas are not a good food for low-carb diets. A medium-sized banana contains 27 grams of carbs.

Bottom Line: The fiber content of bananas may promote weight loss by increasing the feeling of fullness and reducing appetite. However, the high carb content of bananas makes them unsuitable for low-carb diets.

Bananas Are High in Potassium

Bananas are a major dietary source of potassium.
One medium-sized banana contains around 0.4 grams of potassium, or 9% of the RDI.
Potassium is an important mineral that many people aren’t getting enough of. It plays a crucial role in blood pressure control and kidney function (24).
A potassium-rich diet can help lower blood pressure and positively affect heart health. A high potassium intake is linked to a reduced risk of heart disease (25, 26, 27).

Bottom Line: Bananas are high in potassium, which may help lower blood pressure and reduce the risk of heart disease.

Bananas Also Contain a Decent Amount of Magnesium

Bananas are a good source of magnesium, as they contain 8% of the RDI.
Magnesium is a very important mineral in the body, and hundreds of different processes need it to function.
A high intake of magnesium may protect against various chronic conditions, including high blood pressure, heart disease and type 2 diabetes (28, 29).
Magnesium may also play a beneficial role in bone health (30, 31, 32).

Bottom Line: Bananas are a decent source of magnesium, a mineral that plays hundreds of roles in the body. Magnesium may protect against heart disease and type 2 diabetes.

Bananas May Have Benefits for Digestive Health

Unripe, green bananas are rich in resistant starch and pectin.
These compounds act as prebiotic nutrients, which feed the friendly bacteria in the digestive system (33).
These nutrients are fermented by the friendly bacteria in the colon, which generate butyrate (34).
Butyrate is a short-chain fatty acid that contributes to digestive health. It may also reduce the risk of colon cancer (35, 36).

Bottom Line: Unripe, green bananas are rich in resistant starch and pectin, which may promote digestive health and reduce the risk of colon cancer.

Are Bananas Safe For Diabetics?

Opinions are mixed about whether bananas are safe for people with diabetes, since they are high in starch and sugar.

However, they still rank low to medium on the glycemic index, which measures how foods affect the rise in blood sugar after a meal.
Bananas have a glycemic index value of 42–62, depending on their ripeness (37).
Consuming moderate amounts of bananas should be safe for people with diabetes, but they may want to avoid eating large amounts of bananas that are fully ripe.
Furthermore, it should be noted that diabetics should always make sure to monitor their blood sugar levels carefully after eating foods rich in carbs and sugar.

Bottom Line: Eating a moderate amount of bananas should not raise blood sugar levels significantly. However, diabetics should be careful with fully ripe bananas.

Do Bananas Have Any Negative Health Effects?

Bananas do not seem to have any serious adverse effects.
However, people who are allergic to latex may also be allergic to bananas.
Studies have shown that around 30–50% of people who are allergic to latex are also sensitive to some plant foods (38).

Bottom Line: Bananas don’t seem to have any known negative health effects, but they may cause allergic reactions in some individuals with latex allergy.

Like Most Fruit, Bananas Are Very Healthy

Bananas are very nutritious.
They contain fiber, potassium, vitamin C, vitamin B6 and several other beneficial plant compounds.
These nutrients may have a number of health benefits, such as for digestive and heart health.
Although bananas are unsuitable on a low-carb diet and may cause problems for some diabetics, overall they are an incredibly healthy food.

26 Weight Loss Tips That Are Actually Evidence-Based

The weight loss “industry” is full of myths.
People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).
If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).
Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.
This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories (15).
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you’re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.
Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).
There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).
Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.
A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner

Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).
The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).
Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).
If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).
This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.
One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass (49).

24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.
These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.
Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.

26. Don’t “Diet”, Eat Healthy Instead

One of the biggest problems with “diets,” is that they almost never work in the long term.
If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (53).
Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect.

P.S. We have just launched a new premium membership site about evidence-based nutrition and weight loss.

13 Foods to Eat When You’re Pregnant

Maintaining a healthy diet during pregnancy is very important.
During this time, your body needs additional nutrients, vitamins and minerals (1, 2).
In fact, you need 350–500 extra calories each day during the 2nd and 3rd trimesters (3).
A diet that lacks key nutrients may negatively affect the baby’s development (4, 5, 6, 7, 8).
Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications (9, 10).
Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.
It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.
Here are 13 highly nutritious foods to eat when you’re pregnant.

1. Dairy Products

During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus (11, 12).
Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women (13).
It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health (14, 15, 16).
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt (17).
Taking probiotics during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies (18).

Bottom Line: Dairy products, especially yogurt, are a great choice for pregnant women. Dairy products help meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.

2. Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.
Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate (19, 20).
This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life (21, 22).
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA (23).
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.

Bottom Line: Legumes are great sources of folate, fiber and many other nutrients. Folate is a very important nutrient during pregnancy, and may reduce the risk of some birth defects and diseases.

3. Sweet Potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.
Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development (24).
Pregnant women are generally advised to increase their vitamin A intake by 10–40% (25, 26, 27).
However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess (28).
Therefore, beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI (29).
Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility (30, 31, 32).

Bottom Line: Sweet potatoes are an excellent source of beta-carotene, which the body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in the growing fetus.

4. Salmon

Salmon is very rich in essential omega-3 fatty acids.
Most people, including pregnant women, are not getting nearly enough omega-3 from their diet (33, 34).
Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.
These are found in high amounts in seafood, and help build the brain and eyes of the fetus (35).
Yet pregnant women are generally advised to limit their seafood intake to twice a week (<340 g per week), due to the mercury and other contaminants found in fatty fish (36).
This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids.
However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA (37, 38).
Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function (39, 40).

Bottom Line: Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in the growing baby. Salmon is also a natural source of vitamin D.

5. Eggs

Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.
A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health (41).
A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline (42).
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function (43, 44).
A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg) (45).

Bottom Line: Whole eggs are incredibly nutritious and a great way to increase overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.

6. Broccoli and Dark, Leafy Greens

Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.

These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion (46).
Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women (47).
Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight (48, 49).

Bottom Line: Broccoli and leafy greens contain most of the nutrients that pregnant women need. They are also rich in fiber, which may help prevent or treat constipation.

7. Lean Meat

Beef, pork and chicken are excellent sources of high-quality protein.
Furthermore, beef and pork are also rich in iron, choline and other B-vitamins — all of which are needed in higher amounts during pregnancy.
Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.
Pregnant women need more iron, since their blood volume is increasing. This is particularly important during the third trimester (50).
Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight (50).
It may be hard to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat (51, 52).
However, for those who can, eating red meat regularly may help increase the amount of iron acquired from the diet.
Eating foods that are rich in vitamin C, such as oranges or bell peppers, may also help increase absorption of iron from meals.

Bottom Line: Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline and B-vitamins, all of which are important nutrients during pregnancy.

8. Fish Liver Oil

Fish liver oil is made from the oily liver of fish, most often cod.
The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development (35).
Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
Low vitamin D intake intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine (53, 54).
Consuming cod liver oil during early pregnancy has been linked with higher birth weight and a lower risk of disease later in the baby’s life (55).
A single serving (one tablespoon) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.
However, it is not recommended to consume more than one serving (one tablespoon) per day, because too much preformed vitamin A can be dangerous for the fetus. High levels of omega-3 may also have blood-thinning effects (56).

Bottom Line: A single serving of fish liver oil provides more than the required amount of omega-3 fatty acids, vitamin D and vitamin A. Fish liver oil may be particularly important for women who don’t eat seafood.

9. Berries

Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.
They generally contain high amounts of vitamin C, which helps the body absorb iron.
Vitamin C is also important for skin health and immune function (57, 58).
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

Bottom Line: Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They may help pregnant women increase their nutrient and water intake.

10. Whole Grains

Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women (59, 60).

Bottom Line: Whole grains are packed with fiber, vitamins and plant compounds. They are also rich in B-vitamins, fiber and magnesium, all of which pregnant women need.

11. Avocados

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.
They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.
Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.
The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects (61).
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas (23).

Bottom Line: Avocados contain high amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help improve fetal health and relieve the leg cramps that are common in pregnant women.

12. Dried Fruit

Dried fruit is generally high in calories, fiber and various vitamins and minerals.

One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.
Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor (62, 63, 64).
However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.
Although dried fruit may help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.

Bottom Line: Dried fruit may be highly beneficial for pregnant women, since they are small and nutrient-dense. Just make sure to limit your portions and avoid the candied varieties.

13. Water

During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated (65, 66).
The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory (67, 68, 69).
Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy (70, 71).
General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
As a rule of thumb, you should always drink water when you’re thirsty, and drink until you’ve quenched your thirst.

Bottom Line: Drinking water is important because of the increased blood volume during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

Take Home Message

What you eat during pregnancy affects your energy and well-being.
It may also directly affect the health and development of your baby.
Since calorie and nutrient needs are increased, it is very important that you choose nutrient-dense, healthy foods.
Gaining weight during pregnancy is normal, but it is important to gain it the healthy way. This benefits you, your baby and your health after the pregnancy.
This list should be a good start towards a healthy, well-nourished pregnancy.

8 Evidence-Based Health Benefits of Aloe Vera

Aloe vera is a popular medicinal plant that has been used for thousands of years.
Here are 8 health benefits of Aloe vera that are supported by science.
It is best known for treating skin injuries, such as burns and sores, but may also have several other therapeutic properties.

1. Aloe Vera Contains Bioactive Compounds That Can Improve Health

Aloe vera is a thick, short-stemmed plant that stores water in its leaves.
It is widely used in the cosmetic, pharmaceutical and food industries, and has an estimated annual market value of $13 billion globally (1).
Aloe vera is well recognized by its thick, pointed and fleshy green leaves, which can grow to about 12-19 inches (30-50 cm) in length.
This is what the Aloe vera plant looks like:

Each leaf is full of a slimy tissue that stores water, which makes the leaves thick. This slimy, water-filled tissue is the “gel” we associate with Aloe vera products.
The gel contains most of the bioactive compounds in the plant, including vitamins, minerals, amino acids and antioxidants.

Bottom Line: Aloe vera is a popular medicinal plant that is used in the cosmetic, pharmaceutical and food industries. Its leaves are full of a “gel” that contains numerous beneficial compounds.

2. Aloe Vera Has Potent Antioxidant and Antibacterial Properties

Antioxidants are important for health.
Aloe vera gel contains powerful antioxidants, which belong to a large family of substances known as polyphenols (2).
These polyphenols, along with several other compounds in Aloe vera, can help inhibit the growth of certain bacteria that can cause infections in humans (2).

Bottom Line: Aloe vera contains various powerful antioxidant compounds. Some of these compounds can help inhibit the growth of harmful bacteria.

3. Aloe Vera Accelerates The Healing of Burns

Aloe vera is most commonly used as a topical medication, rubbed onto the skin rather than eaten.
It has long been known as a treatment for sores, particularly burns, including sunburns.
In fact, the FDA first approved Aloe vera ointment as an over-the-counter medication for skin burns back in 1959.
Studies suggest that it is an effective topical treatment for first- and second-degree burns.
A review of 4 experimental studies found that Aloe vera could reduce the healing time of burns by around 9 days compared to conventional medication (3).
The evidence for Aloe vera helping to heal other types of wounds is inconclusive (4).

Bottom Line: Applying Aloe vera to burn wounds appears to accelerate the healing process. The evidence is inconclusive for other wound types.

4. Pure Aloe Vera Juice Reduces Dental Plaque as Effectively as Mouthwash

Tooth decay and diseases of the gum are very common health problems.
One of the best ways to prevent this from happening is to reduce the buildup of plaque (bacterial biofilms) on the teeth.
In a mouth rinse study of 300 healthy people, 100% pure Aloe vera juice was compared to the standard mouthwash ingredient chlorhexidine.
After 4 days of use, the Aloe vera mouth rinse was found to be just as effective as chlorhexidine in reducing dental plaque (5).
Another study found similar benefits of Aloe vera mouth rinse when used over a 15- to 30-day period (6).
Aloe vera does this by killing the plaque-producing bacterium Streptococcus mutans in the mouth, as well as the yeast Candida albicans (7).

Bottom Line: When used as a mouth rinse, pure Aloe vera juice is just as effective at reducing dental plaque buildup as regular mouthwash.

5. Aloe Vera Can be Used to Treat Mouth Ulcers (Canker Sores)

Many people have experienced mouth ulcers, or canker sores, at some point in their lives.
They usually form underneath the lip, inside the mouth, and last for about 7-10 days.
Studies have convincingly shown that Aloe vera treatment can accelerate the healing of mouth ulcers.
In a 7-day study of 180 people with recurrent mouth ulcers, an Aloe vera patch applied to the area was effective in reducing the size of the ulcers (8).
However, it did not outperform the conventional ulcer treatment, which is corticosteroids.
In another study, Aloe vera gel not only accelerated the healing of mouth ulcers, it also reduced the pain associated with them (9).

Bottom Line: Application of Aloe vera, either as a patch or gel, has been shown to aid in the recovery of mouth ulcers (canker sores).

6. Aloe Vera Can Help Treat Constipation

Aloe vera has often be used to treat constipation.
This time it is not the gel, but the latex, that provides the benefits.
The latex is a sticky yellow residue found just under the skin of the leaf.
The key compound responsible for this effect is called aloin, or barbaloin, which has well-established laxative effects (10, 11, 12).
However, some concerns have been raised about safety issues with frequent use. For this reason, Aloe latex has not been available in the US as an over-the-counter medication since 2002.
Contrary to popular belief, Aloe vera does not appear to be effective against other digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (13, 14, 15).

Bottom Line: Aloe vera latex has strong laxative effects, making it useful to treat constipation. It does not appear to be beneficial for other diseases of the digestive tract.

7. Aloe Vera May Improve Skin Elasticity and Help Prevent Wrinkles

There is some preliminary evidence that topical Aloe vera gel can slow aging of the skin.

In one study of 30 women over the age of 45, topical application of the gel was shown to increase collagen production and improve skin elasticity over a 90-day period (16).
Another study found that Aloe vera reduced erythema (redness of the skin), but was also found to dehydrate skin cells (17).
There is very little evidence that Aloe vera can treat skin conditions like psoriasis and radiation dermatitis (18).

Bottom Line: Early evidence suggests that Aloe vera may have anti-aging effects on the skin, but more research is needed.

8. Aloe Vera May Lower Blood Sugar Levels in Diabetics

Aloe vera has sometimes been used as a traditional diabetes remedy (19, 20).
It is said to enhance insulin sensitivity and help improve blood sugar management.
Several animal and human studies in type 2 diabetics have actually found promising results from consuming Aloe vera extract (21, 22, 23).
However, the quality of these studies was fairly poor, so it is definitely premature to recommend Aloe vera for this purpose.
Additionally, there have been some cases of liver damage reported with long-term ingestion of Aloe vera supplements (24).

9. Anything Else?

Aloe vera definitely has some unique therapeutic properties, especially when applied as an ointment for the skin and gums.
If you have any questions and/or comments, click “Show Comments” below.

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